Fruit - Olive

Olive

`

Principle	Nutrient Value(100g)	PercentageofRDA
Energy	115 Kcal	5.75%
Carbohydrates	6.26 g	5%
Protein	0.84 g	1.5%
Total Fat	10.68 g	50%
Cholesterol	0 mg	0%
DietaryFiber	3.2 g	8%
Vitamins
Folates	0 µg	0%
Niacin	0.037 mg	<1%
Pantothenicacid	0.015 mg	<1%
Pyridoxine	0.009 mg	0%
Riboflavin	0 mg	0%
Thiamin	0.003 mg	0%
Vitamin A	403 IU	13.5%
Vitamin C	0.9	1%
Vitamin E	1.65 mg	11%
Vitamin K	1.4 µg	1%
Electrolytes
Sodium	735 mg	49%
Potassium	8 mg	17%
Minerals
Calcium	88 mg	9%
Copper	0.251 mg	28%
Iron	3.30 mg	41%
Magnesium	4 mg	1%
Manganese	0.020 mg	1%
Phosphorus	3 mg	<1%
Selenium	0.9 µg	1.5%
Zinc	0.22 mg	2%
Phyto-nutrients
Carotene-β	237 µg	--
Crypto-xanthin-β	9 µg	--
Lutein-zeaxanthin	510 µg	--
Phytosterols	221mg	--
Lipids (fattyacids)
Total saturated	1.415 g	--
TotalMono-unsaturated	7.888 g	--
TotalPoly-unsaturated	0.911 g	--

1. Lowers Bad Cholestrol:Olives are a moderate source of calories; 100 g of fruits provide just 115 calories. Their calorie content basically comes from fats. Nonetheless, the fruit composes healthy fat in the form of mono-unsaturated fatty acids (MUFA) like oleic acid (18:1) and palmitoleic acid (16:1) that help lower LDL or "bad cholesterol" and increase HDL or "good cholesterol" in the blood.
2. Prevent coronary artery disease :Research studies suggest that Mediterranean diet, which is rich in monounsaturated fatty acids help to prevent coronary artery disease and strokes by favoring healthy blood lipid profile.
   Studies suggest that oleocanthal has ibuprofen (NSAID) like ant-inflammatory activities. Mediterranean diet that uses olive and its oil may be responsible in part for the lower incidences of coronary artery disease.
3. Combat Cancer:It helps in decreasing the chance of getting breast cancer and colorectal cancer.
4. Diabetics:Olive Oil contains chemicals that help in reducing the blood sugar levels. Olive Oil acts as insulin after being digested in the body for patients.
5. Blood pressure:Adding small amount of extra virgin olive oil in the daily diet and continuing with the usual treatments for high blood pressure can actually improve blood pressure. Taking olive leaf extract also helps to lower blood pressure.
6. Protects Liver: As said previously, olive oil is full of antioxidants, which provide protection to our liver from severe oxidative stress and keeps it healthy. When various molecules present in our body start reacting chemically with the free radicals, we develop oxidative stress, which ultimately takes a toll on the structure and activities of our body cells. But, the antioxidant content of olive oil can shield our hepatic tissues from this damage, maintaining a good and healthy liver.
7. Averts Alzheimer’s Disease: The natural phenolic compound, ‘oleocanthal’, present in olive oil is highly effective in averting Alzheimer’s disease. According to scientists, this phytonutreint detects the abnormal proteins named ‘beta-amyloid’, which are responsible for the ailment and shuttle them out of the brain efficiently. As a result, we can stay away from the diseases like neurodegenerative dementia.
8. Keeps Bone Healthy:Olive oil can promote the absorption of calcium in our body, which is extremely necessary for the mineralization as well as calcification of our bones. It also prevents our bones from getting fragile by maintaining their mass. Therefore, we do not end up developing serious bone disorders like osteoporosis, rheumatoid arthritis, etc.
9. Treats Depression Successfully:Drinking olive oil is also good for our emotional health as it can treat depression and help us get rid of mental illness successfully. The mono-unsaturated fats present in it are known to be responsible for this.
10. Weight Loss:An olive oil-rich diet is much more effective than a low-fat one in combating obesity and losing weight. In spite of its high calorie content, it is proved to offer long-lasting weight loss solutions. So, try to consume at least one tablespoon of this oil every day.

1. Skin Protection:Olive contains a good amount of vitamin E. 100 g cured, and canned fruits provide 1.65 mg (11% of RDA) of α-tocopherol. Vitamin E is a powerful lipid soluble antioxidant, required for maintaining the integrity of cell membrane of mucus membranes and skin by protecting it from harmful oxygen-free radicals.
   1. Thus it acts as the perfect moisturiser especially for dry skin.
   2. It can also be used to moisturise extremely dry skin prone areas like elbows and knees.
   3. Olive oil has regenerative power over skin tissue and thus regular usage ensures that your skin remains soft and smooth while keeping it toned and firmed.
   4. Take equal quantities of water and oil in a tight lid jar and shake it well to mix them together. Massage your skin with this and wash it off with lukewarm water.
   5. Skin Rejuvenating:Make a paste using olive oil and mashed avocados and apply it on your face. Let it work on your skin for 20-25 minutes and then rinse. This mask will leave your skin rejuvenated.
   6. Treatment for Sun Burns:The regenerative power of olive oil also helps in stimulating the process of skin healing. It can be used to soothe and heal skin irritations. The same property also helps in treating sunburn. Just apply olive oil on the affected area directly.
   7. Anti Aging
   8. This will act as a natural sunscreen for you.
   9. The beauty benefits of olive oil don’t end here. Tired of chapped lips, apply olive oil instead of your normal lip balm. Trying to lose weight, change your normal cooking oil to olive oil. Hate that cellulite, mix used coffee grounds with olive oil and apply and massage on to the skin.
2. Face Mask:Blend together 1 tbsp. of honey, with 1 tbsp. olive oil and yolk of one egg. Blend them together till they come together and apply on a clean face. Let this mask stay for 15-20 minutes after which wash it off with lukewarm water. This mask moisturises the skin and helps in clearing out and maintaining the natural skin tone
3. Hair
   1. ConditionerFor extremely dry hair, mix 4 tbsp. of olive oil with half a tsp. of honey. Fill a bowl with boiling water and place a smaller bowl containing this mix in it so that you don’t lose the benefits of both olive oil and honey. Apply this to your scalp and let it sit for 20 minutes followed by usual hair wash and conditioning.
   2. Nourish and Shine - Dry HairWe used an egg yolk and olive oil mix to get glowing skin. This recipe can also be used on dry hair to repair, nourish and add shine. You can add honey to this hair pack as well. Let it remain on your hair for 20-30 minutes followed by normal hair wash
   3. Natural serum For curly haired beauties and those who suffer from extremely frizzy hair, olive oil can also be used to tame those unruly tresses. Just apply olive oil lightly on your hair before you comb and now you have a natural serum in your hair that will help you to detangle them without much effort and also give the dull

1. Olives are safe food to eat; however, some individuals might manifest some allergic symptoms to lye brine (caustic soda). Additionally, lye or salt cured olives contain high concentration of sodium than recommended intake. Shift the fruits into a bowl and wash in clean water few times until all the lye/salt content removed.
2. Don’t use more amounts of olives during pregnancy/ breastfeeding

1. Season Available:Whole year.
2. Selection:
3. Storing:Home-cured olives should be placed inside a plastic or glass container immersed in a light brine or olive oil. For extended storage, place them under strong brine.
   Once at home, packed/canned olives may be kept at a dark cool place until the “use by” date from the manufacturer. However, once opened, the fruits should be placed inside the refrigerator, preferably transferred onto a glass or plastic bowl and immersed in brine. Use them within 1-2 months of purchase.
   Olive Oil can be kept fresh for two years.Store Olive Oil in cool and dry place and always away from heat, air and sunlight.
4. Serving:Raw olives cannot be eaten as they are and require treatment for their bitter principle oleuoropein.
5. Safety:
6. Cooking Tips:
   1. Traditionally, olives are eaten as side-food or snack in-between meals.
   2. They chiefly served as appetizers or starters.
   3. Pitted or sliced olives add great flavor to salads, in pasta and on pizza toppings.
   4. They also give a special salty flavor to dips, sauces, tapenade etc.